JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a partner, i-go-you-go cash in: 100 russian kb swings with time remaining AMRAP 30 burpees 30 db snatches 30 weighted lunges 30 russian twists RX+: Overhead lungeRead more

JP CrossFit – WOD Hang Power Snatch This is to help you build hip explosion Metcon (Time) 21-15-9 Snatch Handstand push up Rx: 95/65 11min cap!Snatches should be chained. Minimum sets of 5Read more

JP CrossFit – Olympic Weightlifting Snatch complex (7x(1+1) @70-80%) 1 Snatch + 1 Hang Snatch (above knee) You can use straps if returning the bar to the hang is your limiting factor. Snatch Pull (5×2 @80-90%) Pause below the knee, then pause above the knee. Keep your back activated and focus on exploding vertically with the weight in the midfoot. Back Squat (2×3, 1×1) 2×3 @80%, then 1×1 @90% Snatch Grip Press from Receiving (4×6) Go a little heavier than you did three weeks ago.Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 4-6 pistol squats/ hard progressions Rx+: weighted pistol squats Metcon (Time) For Time with a partner, i-go-you-go 60 cal row 60 deadlifts* 60 v-ups 60 box jump overs 16 min cap! Rx: 155/125, 24″/20″ Rx+ Cal bike, 185/155, GHD situpRead more

JP CrossFit – WOD Back Squat (Heavy 5×3) Each set should be challenging/uncomfortable Metcon (Time) For Time 50 DB hang clean and jerks –every time you put the db down, 7 burpees– Rx: 50/35 Rx+ 70/50*note you may only rest in the front rack,hang or overhead position. You cannot back rack the db or place the db to chill on your shoulder. These count as breaks. Pick a weight you think you can get this done in about 2-3 sets.Read more